F3 Knoxville

Author: Sparky

The Making of Manmakers

THE SCENE: 67 degrees and bee eee ay you tee full
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
THA-THANG:
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:

  • Thruster
  • Merkin
  • Plank Jack
  • Jump Squat

Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac

MARY:
We had time for 30 box cutters, in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.

https://f3nation.com/2019/04/06/mammon-q1-9/

MOLESKIN:
Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.
ANNOUNCEMENTS:

Dig Deep

THE SCENE: 41 degrees with a big ole moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some SSH during the disclaimer to get warm, and then followed up with:

  • Little bit o’ this & that
  • 15 merkins
  • 15 windmills

THA-THANG:
The PAX moseyed over to a cone circuit. 5 cones were placed at three distances (Cone 1=short sprint, Cone 2=medium sprint, Cone 3=long sprint, Cone 4=medium sprint, Cone 5=short sprint).

Each cone had an exercise listed at its base (Cone 1 = BBS, Cone 2 = Carolina Dry Docks, Cone 3 = Squats, Cone 4 = Merkins, Cone 5 = American Hammers).

Pax sprinted to each cone and performed 5 reps of the listed exercise at that cone. In between Cones 3 and 4 we paused for sets of 7-ups with the pee rocks (curls, presses, tris with a heavy rock in ascending rep count from 1 to 7 and back down to 1).

Continue this patter, increasing rep count by 5 each time. Right before Mary we re-grouped at the start line for one last sprint to the long cone.

MARY:

  • Oblique Crunches x 10 IC, each side
  • Box Cutters x 20 IC
  • Flutter Kicks x 15 IC
  • Mountain Climbers x 25 IC

COUNT-OFF & NAME-O-RAMA
Two FNGs today – great work PAX! Welcome to Twinkletoes and Peek-a-boo!
CIRCLE OF TRUST/BOM:
Take some time to review the words used in traditional wedding vows and really let them soak in. I was at a wedding with my 3 yo daughter this weekend and had to explain the ceremony to her curious mind. I found myself interpreting the wedding vows in ways that I probably didn’t consider 6 years prior when I repeated them to my bride (who is way out of my league). It really stood out to me that I am not always a good example of what those vows mean, even though I should be since I’m setting the example that she may use for her future husband one day.
MOLESKIN:
Felt good to be back with the PAX after two fartsacks in the last few days – thanks, guys!
ANNOUNCEMENTS:

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.

Counting is Hard

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS:

Rise & Grind: CMU Version

THE SCENE: Frickin’ gorgeous, clear fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some brief OYO stretching and then lined up on the base line for a series of lunges, butt-kicks, and high knees.
THA-THANG:
I instructed the PAX to visit our stack of friendly CMUs. We carried the CMUs on a one mile run, stopping along the way at 8 evenly dispersed cones an exercise written on the cone. Exercises consisted of the following:

  • 4 ct. Flutter Kicks (w/ CMU) x 20 IC
  • 4 ct. Hello Dolly (w/ CMU) x 20 IC
  • Narrow Squat x 30 IC
  • Carolina Dry Docks x 30 IC
  • Reverse Lunges x 30 each leg OYO
  • Star Jacks x 30 OYO
  • Smurf Jacks x 30 IC
  • Blockees x 5 IC

CIRCLE OF TRUST/BOM:
“No time like the present.” The PAX and I discussed the importance of living in the present and making the most of every day. We aren’t promised tomorrow and we don’t know what the future holds, so we need to do everything in our power to live to our fullest extent in ways we can control.
MOLESKIN:
Welcome FNG “Block-Buster”. I’m glad you made it, even though you tried to kill me.
ANNOUNCEMENTS:
F3 Anniversary is coming up fast; make sure to sign up accordingly!